03.20.

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  • Post last modified:2026.03.19.
  • Post category:program

WEIGHTLIFTING

I. 3 RFT
10-10 DB EXT. ROT.
10-10 KNEE GLORIA
10 TRX H2H

II. 0-7′
2 LOW HANG CLEAN
7′-14′
2 PUSH JERK
14′-21′
1 CLEAN + 1 SQUAT JERK

III. AMRAP 12′
3 LOW HANG POWER SNATCH
5 HURDLE JUMP
10 BENT ROW (UNDER GRIP)

IV. EMOMX5
2 CLEAN HIGH PULL

CROSSFIT

I. EMOMX6
3 T2B
6 V-UPS
9 ABMAT SIT UP

II. 7X2′
5 DKB CLEAN
5 DKB FRONT SQUAT
5 DKB PUSH PRESS

III. AMRAP 22′
3-6-9…
HANDSTAND PUSH UP
RING DIP
STRICT PULL UP
EACH SET 500/400M BIKE (JUST LEG)

LIGHT CROSSFIT

I. 7X90 SEC
7 SITTING PULL UP
7-7 WEIGHTED LUNGE

II. AMRAP 14′
10 SEC HANGING L-SIT
10X15 M SHUTTLE RUN
15 KB SUMO DL HIGH PULL